Pasta Replacement

I use a cheese grater/mandolin and slice summer squash such as zucchini for half the portion when I make pasta dishes. It has similar consistency and flavor to pasta so it is filling but low cal. I just cook it by blanching it in the pasta water for one minute and then place in a sautee pan with garlic for 4 or 5 minutes while the pasta is cooking.

You can buy a hand-held spirilizer. I find even that to be too much hassle, the grater works.

My favorite is spaghetti squash. You don't even need a spiralizer for it. It takes about an hour to roast in in the oven, but can also be cooked in the microwave in about 10 minutes. I actually like the flavor better than pasta.
You can have a really large serving of it and add a bit of cheese and still have a low calorie meal.

Edited for grammar.

Shiritake noodles. Super low in calories. I think the one I bought was 15 calories and was about a cup full of noodle. They are in a liquid and you just have to wash the noodles off and heat them up in whatever your making. Just make sure you cut the noodles cause i swear it has to be one super long noodle lol.

corysmithsmail wrote: »

Well that's a game changer. I have been weighing the pasta after cooking. And thinking about it now...of course a wet noodle is going to be heavier.

Oh dear. That would be literally just a taste! Enjoy your actual portions of pasta!! I'm going to answer your question anyway tho because I also miss eating too-much-pasta.

TavistockToad wrote: »

i like this stuff as a pasta repalcement - i get it because my husband eats low-ish carb and gluten free

https://www.hollandandbarrett.com/shop/product/explore-cuisine-organic-gluten-free-edamame-spaghetti-60021843

I'm also gluten free so I did look at this myself (it's in my local Tesco) but the calories are basically the same as regular pasta and it is expeeeeensive! You can also get red lentil pasta, which again, isn't really a low calorie option but it does have more protein.

I love my veggie spiral gadget. I shelled out for the non-handheld one with the crank (£20) and I use it at least twice a week. Spiralised courgette/ zucchini, carrots, sweet potato, white potato, broccolli stems, red onions and cucumbers for pickles, I might try a butternut squash now they're coming into season.

Tevin905 wrote: »

Shiritake noodles. Super low in calories. I think the one I bought was 15 calories and was about a cup full of noodle. They are in a liquid and you just have to wash the noodles off and heat them up in whatever your making. Just make sure you cut the noodles cause i swear it has to be one super long noodle lol.

These are also hella expensive. I'm still interested and will still try them but I can't see something that's like £2/ portion making it into my regular rotation!

corysmithsmail wrote: »

Lounmoun wrote: »

The serving sizes on packages of dry pasta are usually for the pasta before it is cooked. If you did not realize that you may be eating a much smaller portion than you are logging.

I eat regular store brand veggie pasta for 200 calories for 2 oz dry pasta. I weigh it before I cook it.
I am fine with zoodles and do that sometimes.
I also serve pasta as a side with fish or chicken and a salad sometimes to have a smaller portion.

Well that's a game changer. I have been weighing the pasta after cooking. And thinking about it now...of course a wet noodle is going to be heavier.

chubby_checkers wrote: »

Spaghetti squash. Cut in half, scoop out the seeds, cook, and then shred with a fork to get "noodles".

This is my lunch this week. I added some broccoli to it: https://www.thegunnysack.com/chicken-alfredo-spaghetti-squash/

Spaghetti squash has been my go to alternative. It's not my fav but it is an acceptable exchange.

^Yes, weighing it dry is going to make a huge difference. Two servings will be a pile of pasta in comparison.

I make several sauce-less pastas and can typically get a decent serving for under 400 calories. For instance, I had some last night and the filling amount I served myself was 313 calories.

These recipes are typically a combo of garlic, onion, seasonings, protein (chicken or sausage), and vegetables (bell peppers, hot peppers, broccoli, tomatoes, asparagus, etc.) cooked in no more 1.5 tablespoons of olive oil, tossed with noodles and coated with 0.25-0.5 cup of parmesan.

If you like the texture of quick-cook pasta (I know some people hate it) you tend to get a bit more bulk for the same weight.

corysmithsmail wrote: »

@TavistockToad they deliver internationally? Looks like a good option. Maybe I can find something similar at Whole Foods...

amy19355 wrote: »

One approach could be to Ask, and seek answers to these questions ( which may lead to others!):

1) what is it about pasta that is so satisfying?
1a) The shape , as you already pointed out, is easily achieved with a gadget.
1b) the texture ?
1c) the flexibility ?
1d) the flavor?
1e) the nutritional value?
1f) the digestibility?

I am going to start a fresh thread on the theme of Food as Fuel; it might help you in this pasta replacement journey !

Good luck to and
Good fitness to us all!
Amyfb

That is a good point....mainly it's not even the pasta itself that I enjoy, it's what I put on top. Which is why I don't mind alternating it with something else. So I guess the flexibility is what's best for me.

When I wanted to reduce calories to lose weight, I found one of the easiest methods was to eat more of that good stuff I was putting on the less nutritrient dense/higher calorie/carby filler foods (like bread, grains, and pasta), and less of the the bread/pasta/etc. I'm not a low carb-er, and still eat some of those things, but I certainly am more likely these days to (say) put my "spaghetti" sauce on top of spaghetti squash or baked eggplant or somesuch thing, or just make a veggies soup/stew without the pasta/grain.

I like the edamame pasta someone else mentioned, and that's a good enough protein source to balance off against other protein foods calorically, if you like. Personally, I mostly prefer edamame or soy or black bean pastas in pseudo-Asian preparations (not pseudo-Italian ones), though.

Another option with medium protein is chickpea or pea pasta. It has more protein than wheat pasta, but less than soy pasta. I find the taste a little "flatter" than wheat pasta, but with a really flavorful tomato sauce that isn't a big issue, for me. That could be another thing to try, if you haven't.

My mom lives with me and part of our "deal" so to speak is she cooks dinner. She's not as health conscious as I am though she does eat things that are nutritious just not the right serving size. So it's difficult to keep on my meal plan unless I cooked a completely seperate dinner all the time which is fiscally impossible. lol.

Lounmoun wrote: »

corysmithsmail wrote: »

Well that's a game changer. I have been weighing the pasta after cooking. And thinking about it now...of course a wet noodle is going to be heavier.
.

I mentioned it because it is a common mistake starting out with logging things like pasta or rice.

Yeah, if she's weighing 56g/serving of cooked then no wonder it's not filling. Weighing dry will fix the issue. Though there are still some nice alternatives on the thread.

I don't like pasta as a flavor, but I like the idea of pasta as a vehicle of sorts for things like sauces and curries. So not eating wheat pasta isn't an issue for me, but I love things like butternut squash or zucchini noodles. A lot of stores sell them pre-spiralized, but a spiralizer is a handy kitchen tool.

I tend to mix real pasta and spiralized veggies. That way that 200 calorie serving of pasta gets stretched. By the way, spaghetti squash roasted then tossed with some bacon, peas, and topped with a poached egg and some parm is like the best lower calorie comfort food. The yolk becomes your sauce when you cut into the egg and the parm and bacon make it feel like a treat.

I use veggie noodles if I just want more "pasta" bulk or I add a bunch of veggies to the sauce, on top, or as a side. Pasta has now become a side dish and not the main course pretty much.